Category Weightlifting and Exercise
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How To Stay Lean During The Holidays
It seems that I will continue to uphold my yearly tradition of making my incredible (and incredibly UNclean) fudge for the holidays, as well as my signature turkey stuffing. Since the holidays come only once a year, it seems reasonable to indulge a bit, right? Well, if you’re a fitness fanatic and you have competitions coming up like I do, you can’t exactly throw caution to the wind and consume whatever you want. However, you CAN still indulge in small amounts of rich foods which are not considered clean as long as your other foods are healthy and clean. This means that your abs don’t have to hibernate during the holidays!
There are a few tricks to minimize the amount of bad foods which you may be tempted to devour. You can consume a small amount of lean protein right before you have a carb cheat. This will slow down digestion so that the carbs aren’t stored as readily. Another trick is to drink at least eight ounces of water before you indulge in a decadent treat. This will help to fill you up so you consume less food afterward. When you are aware that you will be at a function in which tempting foods will be around, make sure your meals beforehand are kept clean and that you you eat every 2-1/2 to 3 hours to ensure that you won’t be ravenous come party time.
A newer tactic which can often work wonders for some people is to practice an intermittent fast the day before in which you consume a small number of calories, say 400-500, then go to town on turkey day, consuming your maintenance calories then. This seems to work better if you ramp up the week before with a series of intermittent fasts in which you consume your food (maintenance calories +10-20% on training days, then drop to -20% of maintenance on rest days) within a 4 to 8 hour window, then fasting the rest of the time. If you do this, crank up your protein intake so that it is at least 1 gram per pound of body weight. I personally love this diet approach and my body responds well to it, plus I can enjoy all the goodies on Thanksgiving without remorse.
There are food choices which are cleaner than others during the holidays. Though common holiday foods are rather calorie dense, here are a few food items which are lower in calories and fat:
- Roast turkey breast
- Green beans without butter
- Mashed potatoes made with whipped butter and Greek yogurt instead of milk and regular butter
- Pumpkin Pie
I know some of you are assuming that my cats join in with holiday feasts, but I always put them in my bedroom and lock the door. There are several reasons why I keep my felines away from the holiday table:
1. People food can often be hazardous for animals
2. My cats will run underfoot and probably trip people
3. My cats will suddenly forget the rule about not jumping onto tables and will create an unsanitary environment for guests
4. My cats will turn into pesky little beggars
This Thanksgiving will be a bit different since I will wait until the Sunday following Thanksgiving to cook a feast. This is in honor of my friends who are competing at the NPC/IFBB Ferrigno Legacy this weekend. Some of you may also be wondering what I am planning on cooking and eating, so here is my Thanksgiving menu:
- 20 pound turkey
- my secret stuffing recipe which has lots of goodies in it but is relatively low in fat and calories compared to other exotic stuffing recipes
- mashed potatoes made with light butter and sour cream
- green bean casserole
- my homemade fudge
- whole cranberry sauce
- turkey gravy
- wine
- store-bought pumpkin pie
Obviously there are some items on my menu that fall outside of my “clean food guidelines”, but since the holidays only come once a year, I have no qualms about it. This is the time during which we should count our blessings and spend quality time with the people we love without getting anxious about what we are eating. However, this does not mean you have free license to go nuts on bad foods for the next month! If you end up indulging in other foods, don’t beat yourself up. Instead, enjoy the feast and resume healthy eating the next day.
Happy holidays!
Purple Bikini In Budapest? Oh Yes!
Shot in September by the amazing Zoltan Vegh. All rights reserved.
Oil and Water: Is Crossfit Detrimental For Developing Aesthetic Muscle?
Original post can be found at: http://sportsnutritionsupplementguide.com/training/crossfit/item/1389-oil-and-water-is-crossfit-detrimental-for-developing-aesthetic-muscle#.VGqav_nF-K0
I will boldly state right now that I’m not a fan of Crossfit, and will be delighted when its novelty wears off. I’ve dedicated my life to supporting, empowering, inspiring, guiding, coaching and otherwise promoting any activity that gets people moving. This is one reason I waited to publicly write about my arguments against the principles of Crossfit. The other more specific reason is that it’s become more common to hear NPC and IFBB competitors ask if Crossfit will enhance their efforts to get into contest shape. If the latter is you, let me cut to the chase. Not only will Crossfit widen your waistline as a result of the constant heavy “functional” lifting, it will also cause cortisol spikes, which make your body hold onto belly fat for dear life.
Before I get into why Crossfit is counterproductive to developing aesthetic muscle, a word to those who have found Crossfit gets them active, and has not caused them injury. Keep it up. If it’s Crossfit you need to keep you moving and motivated to be fit, don’t stop on my account. If however, Crossfit just doesn’t feel right, or your goal is to create your best body, and give you the best chance to stay injury free, read on. You’ll find that you don’t have to become part of the latest fitness craze to reach all of your fitness goals and then some.
CrossFit’s Unnecessary Nine
We begin our class with a review of the nine fundamental exercises that CrossFit is built upon:
Air Squat
Front Squat
Overhead Squat
Shoulder Press
Push Press
Push Jerk
Deadlift Sumo
Deadlift High Pull
Medicine Ball Clean
Oh boy, I can only imagine how many lumbar disc herniations have occurred in weekend athletes as a result of performing most of these movements, not to mention the rotator cuff strains and tears from the stress on the shoulders. First off, it just annoys me to know CrossFit renamed the free squat or bodyweight squat to Air Squat in an effort to be catchy and original. Then again, I see no point in getting a client to perform 200 or 300 “air” squats in a row, not unless your objective is to drive your client to complete exhaustion and overtraining. Based on what I have witnessed with the design of CrossFit regimens, exhaustion and overtraining is the inevitable outcome.
CrossFit routines also incorporate other exercises such as pull-ups and pushups. What bothers me here is that these movements are performed in a high rep range, to the tune of 100 or more. Then the client may be pushed to do tire flips or one of the Olympic lifts that CrossFit has managed to make faddish, even though they were developed over 100 years ago.
One of the calling cards to CrossFit workouts is training at “super high intensity”, which taken in correct doses are fundamental to conditioning. As it is used in CrossFit programming, the benefits are far outweighed by the negatives they incur. In CrossFit context, they tax the central nervous system to an excessive degree. Crossfit fanatics may love the feeling of being pushed to the limit, but this borders on being DANGEROUS. When the body is fatigued to the extent that it is in a Crossfit routine, the risk for muscle breakdown and frank rhabdomyolysis is considerable. No physical discipline is worth the risk of landing in the hospital.
I understand that Crossfit offers a great social environment and a feeling of camaraderie, but at what price? Every single person I know who is a fan of Crossfit has been injured while doing it. The suggested Crossfit regimen of 3 days on, 1 day off is too rigorous when you consider the fact that Olympic lifts are part of the core of Crossfit training. The body simply cannot repair itself in enough time. To fatigue a Crossfit client by having him/her do a WOD (workout of the day for those of you not familiar with Crossfit) and then stack on deadlifts for reps or 5 foot high box jumps is insane.
Benefits drop dramatically when the body is completely depleted like that. The Crossfit ideology of deplete and endure is BS. In contrast, bodybuilders and physique enthusiasts, train hard and heavy, and yes, they often train to depletion or failure, but they certainly aren’t going to attempt 100 pull-ups after destroying a traditional back workout. They understand the law of diminishing returns all too well.
Proponents of Crossfit often state that the training is functional and enhances the day to day activities which people perform. When was the last time you had to do a clean and jerk while on the job? Unless you work as a firefighter, stock room clerk or some other physically demanding work role, I seriously doubt that you are performing movements which mimic what happens while in a Crossfit box. Besides, if you’re injured as a result of Crossfit (or should I say WHEN), you can’t possibly perform any challenging physical movement which strains your injured body part.
For those of you who compete in the NPC or IFBB (or INBA, WBFF, etc.), don’t expect to be able to incorporate Crossfit into your contest prep training and sculpt your physique in the manner required for bodybuilding. I actually had a client who begged me repeatedly to let her do Crossfit two days a week despite my recommendation that she abandon it and focus on traditional weight lifting. I finally acquiesced, and allowed her to incorporate Crossfit as part of her training.
As I had predicted, she sustained an injury, her waist widened from all the heavy complex movements which made her midsection boxy, and she became soft as a result of the cortisol spikes which the high intensity Crossfit training created. After 3 weeks of seeing all her efforts from pre-Crossfit training unravel, I asked her to reconsider her decision to engage in Crossfit. As soon as she stopped doing Crossfit, her waist began to nip in, and her body began to tighten up again. Amen for old school weightlifting!
If it sounds like I am saying you will have to decide between doing Crossfit and competing in any of the bodybuilding divisions, I am. You simply cannot create the nipped in waist and beautiful taper that defines every single bodybuilding division. If you do Crossfit, you will create a strong body (plus some injuries), but you will also widen your silhouette and carry a layer of fat as a result of all that cortisol you will release from constant high intensity training. Look at a typical Crossfit athlete. Shoulders are broad, quads and hams are thick, and the abdominal region is thick and boxy. That is what happens when compound Olympic lifts are performed on a regular basis. If that is your aesthetic ideal, by all means knock yourself out with Crossfit, but you will be destroyed on a bodybuilding stage. On the subject of Olympic lifts, even power lifters have the sense not to rep out on these movements. Yet Crossfitters, blinded by the so-called warrior mentality that leads them to do stupid things that invite injury, will rep out on movements which recruit a tremendous amount of muscle fibers and hence tax the central nervous system. I am willing to bet that the Crossfit nation contends with adrenal burnout, permanent muscle damage, and repetitive tendon and ligament ruptures on a relatively consistent basis, and that such negative aspects will eventually cause the demise of this fad sport.
I will always staunchly defend the focus and the principles behind bodybuilding. I know that NPC and IFBB competitors are true warriors and know how to push through grueling training. I also strongly believe that for the most part, most competitors are smart enough not to over train or invite injury by performing movements which are biomechanically unsound. The world of bodybuilding not only rewards strength, but it also recognizes the aesthetic ideal which all bodybuilders aspire to achieve, regardless of division. Bodybuilding is not about flipping a massive tire across a gym, it’s about sculpting and defining muscle.
Paleo Meal Plans For Women – The Fat Loss Cure?
Original post can be found at:
http://sportsnutritionsupplementguide.com/eating-plans/paleo/item/1413-paleo-meal-plans-for-women-the-fat-loss-cure#.VGqZY_nF-K0
Apparently the cave dwellers of the Stone Age knew a thing or two about nutrition, because modern nutrition experts have developed a new craze with the Paleo diet, purporting a myriad of health benefits such as fat loss and a boost in energy. However, though some individuals have reported increased energy while on a Paleo plan, many others have reported a slump in energy levels. For this reason, I want to remind readers that it is essential to determine what works for YOUR body. Paleo may work wonders for you, or it may be a turn in the wrong direction too.
For those of you who are unclear on what defines a Paleo meal diet, let’s look at what food items are allowed on this meal plan: meat, poultry, seafood, eggs, vegetables, fruit, nuts, and seeds. Foods which are banned from Paleo plans are: grains, legumes, refined sugar, artificial sweeteners, processed foods, dairy. Here is a more detailed breakdown of the Paleo philosophy:
About one-quarter to one-third of the calories you ingest daily will come from protein sources, all of which are from animal sources.
Carbohydrate sources consist of vegetables and fruits and comprise about 40% of your daily caloric intake.
Fat intake is relatively high, consisting of monounsaturated and polyunsaturated fats and Omega-3 fatty acids.
Paleo plans are low in sodium and high in potassium due to the whole food sources which are allowed.
Benefits of Paleo
Some people may notice a marked improvement in digestion after implementing a Paleo meal plan, which can be explained in part by the large amounts of fiber delivered with this dietary approach. Those who are gluten sensitive or intolerant usually notice a pronounced improvement in gut health after going the Paleo route, since irritating and inflammatory grains are eliminated from the diet.
Since blood glucose levels remain relatively stable due to the low glycemic index of foods ingested in Paleo plans, people may notice mood stabilization, a decrease in food cravings, and better focus and concentration. Another benefit which Paleo diets can confer is weight loss. I have heard of people suddenly dropping those last five or ten pounds rather quickly after following a Paleo plan, so Paleo can be a godsend for those who are at their wit’s end about trying to lose weight.
Negative Aspects of Paleo
If you’re passionate about remaining a vegetarian, you can forget about going Paleo, since it relies heavily on animal protein sources. With so much meat in the plan, some individuals cannot tolerate the high amounts of protein. Others cannot tolerate the sudden massive intake of dietary fat, and develop increased gut permeability, which is ironic since many people who switch to Paleo plans are trying to find a way to heal a leaky gut. Digestive upset which surfaces while on a Paleo diet may also be a result of consuming the excessive supplements which are required to ensure optimal nutrition while on a Paleo plan.
Paleo plans do not guarantee relief from food intolerance either, since foods considered Paleo safe, such as beef or walnuts, can trigger massive inflammation in the gut. The solution is to either get a food tolerance test from your physician’s office, or eliminate foods one by one until your symptoms disappear. However, the problem with food elimination while on a Paleo plan is that you are already quite restricted on the foods which you are allowed to eat. Another problem with the limited number of foods allowed on Paleo plans is that macro and micro nutrients are often inadequate. Some women simply cannot consume the massive amounts of protein which are required on the plan, and caloric needs are often not met because the caloric densities of the staple foods on a Paleo plan are rather low. In addition, the body’s daily requirements for vitamins and minerals is often not fully met, making it necessary to take many supplements to compensate for the nutrient deficit.
I have also noticed that a fair percentage of women (and men too, for that matter) do not function well on extremely low carbohydrate diets. These women would fare better on a Paleo plan which allowed some root vegetables such as potatoes for starchy carbs, or on a non-Paleo plan which incorporated grains.
The Verdict
After all is said and done, the Paleo approach is restrictive, and in my humble opinion, not sustainable for the long term. As one who has followed restrictive non-Paleo contest prep plans, I can honestly say I had more variety with some of them than what I have seen with Paleo plans. I believe that a Paleo diet can be an excellent short-term way to jump start weight loss, especially for someone whose weight loss efforts have stalled.
Sports Nutrition Supplement Guide Website
http://sportsnutritionsupplementguide.com/
Be sure to check out this fantastic website which is chock-full of information on training, supplements, nutrition, health and wellness and inspiration! I am honored to be one of the Authoritative Experts on the website.
Another Window Shot By Zoltan Vegh From September 2014
Are You A Sponsored Athlete Or An Unpaid Salesperson?
Original post can be found here:
Most sports supplement companies and other fitness related companies aggressively promote their products through athletes who can sing the praises of their benefits. Who could be better at describing the efficacy of a product and how it enhances training or recovery than an athlete who not only already uses those types of products, but someone who has a following and who can convince new customers to purchase from the company which they represent?
Here’s where things get problematic. The pool of bodybuilding and fitness athletes is pretty massive, and the waters are teeming with athletes who are anxious to get their so-called “big break”. As a result of this, savvy marketing teams from fitness related companies often sweep up these individuals because they are enthusiastic and can propel a brand’s exposure. All the company needs to do is to offer some free product to the athlete and provide instructions on how to use social media to get the word out that these products exist. Then the athletes post images of themselves holding or using products, and add affiliate codes so that any orders which are generated through that athlete’s post are credited to the athlete. This can be a great way for an athlete to make some extra money while competing or chasing down fitness related gigs and projects.
It is important to bear in mind that such athletes really aren’t sponsored, but are instead unpaid salespeople who provide free advertising and generate sales via social media posts which direct followers to product websites. Yes, they get commissions if they have affiliate codes, but such commissions are nothing to write home about unless someone is really blowing the roof off in sales. This is in stark contrast to a true athlete sponsorship, in which an athlete is paid to represent the brand as a brand ambassador. The sponsored athlete is chosen for his or her physique, performance history and awards, facial good looks, charisma, enthusiasm, and often the size of his or her social media following. Usually a sponsored athlete signs a contract which stipulates that he or she will receive a certain amount of free product, and in most cases will also receive financial compensation which is either paid via a monthly salary or via a contest stipend. Though the athlete usually agrees to a set requirement or recommendation to provide social media posts for the company at regular intervals, the company pays the athlete for his or her trouble. Personal appearances and events are also part of the sponsored athlete agreement and clearly described in the written contract. The sponsored athlete is compensated for use of his or her likeness on advertising materials as well.
Obviously it is a far better deal to become an official sponsored athlete for a company. Otherwise, you are just providing free advertising and cheap labor in exchange for products which are sold at a significant markup from what they are manufactured at. If you post a selfie with product that somehow goes viral, the company will certainly love the boost, but I doubt you will ever see any type of compensation if you aren’t a sponsored athlete, which means you provided your likeness for free. The truth of the matter is that there are only a handful of athlete sponsorships to go around, with a massive surplus of athletes vying for those spots. The athletes who end up getting sponsorships stand out from the crowd in some way, or fit a brand’s look and philosophy so well that it makes sense to bring them on board to represent a brand. The rest of the athletes must navigate through all the companies out there to try to find an arrangement which benefits them in some way. Sometimes it is easy to sell a product, usually because the athlete enjoys using it so much that he or she doesn’t mind providing free advertising or labor.
Sometimes a supplement company will launch a contest which is based on social media posts. One company, which shall remain unnamed, launched a huge campaign this year that was patterned on this idea, and decided to award 5 of the entrants $10,000. Sure, that sounds like a good chunk of change, but if there were 8,000 entrants, then 7,995 walked away with nothing. At the end of the campaign, the company got tons of free advertising and all those hashtags they requested for “tracking” purposes also propelled their brand in a huge way. To be honest, this is a brilliant marketing tactic, but not the best move for the majority of athletes who participated. I have also seen companies launch contests in which entrants must purchase a product, then post on social media with hashtags to enter the contest. This is another form of free advertising for the company, a great way to generate sales, a brilliant means for them to boost exposure, and yet another way for athletes to be suckered into doing free advertising. I don’t see much harm in taking part in such a contest if you truly love a product and want to proclaim it, but just remember that it works wonders as an advertising tool for the company without any benefit for you.
One thing I will never advocate is purchasing products, even at a steep discount, while also representing a brand as one of its “sponsored” athletes. If you are asked to pay for a product while also providing free advertising on social media channels, run quickly in the other direction! Basically you are dealing with a company which doesn’t value you enough as an athlete to provide compensation for your advertising efforts. This isn’t the same as purchasing a product, finding out you like it, THEN posting something on social media which lets people know how much you like it. I know of several athletes who had done this, which sparked the attention of the company which manufactured the product, eventually leading to a sponsorship deal. But do not, I repeat, DO NOT PAY for products as a way to get false sponsorship for a company.
It isn’t a bad thing to work as an unpaid salesperson in the fitness industry as long as you know your place and value. Once your following builds, the smart thing to do is to leverage your visibility into getting an athlete sponsorship. The main thing is to make sure that you don’t get taken advantage of in the process.
